Running is a great cardiovascular exercise and it can be done virtually anywhere with little to no equipment, and for those reasons I like to have my clients running on their off days if possible. However, the easy accessibility of running often makes people think that it must just come naturally to everyone and that they don't need to LEARN how to run. This often leads to injuries like shin splints and 'runner's knee' (Chondromalacia Patella). Here are some tips to tighten up your running form!
Gaze: You should be looking about 20 feet in front of you, no matter what terrain you are on. Don't stare at your feet.
Stride: Land mid foot. If you run on your toes your calves will burn out quick. If you land on your heal you and 'putting on your brakes' and will go slower and likely end up with shin pain.
Arms: Arms should be 90 degree angles with hands sweeping from waist to sternum. Don't let your hands cross your mid line as you swing forward. Thumbs resting on index fingers with no clenched fists. If you have to think about driving your arms in a direction, think driving your elbows back.
Get your glide on: Try to imagine balancing a bean bag on your head as you run. Your stride should be as smooth as possible with as little up and down motion as possible. We are working on moving forward, not up. Bouncing up and down is harder impact on your low body as well as a big energy waster.
P90X - the sequel
13 years ago
Interesting article. Never realized there was this much science to running. Thanks for sharing :)
ReplyDelete"Stride: Land mid foot" - does this mean in a "flat footed" manner?
-W
You should aim to land right behind the ball of your foot. You should be able to roll mid foot to toe, so you shouldn't hear the 'clomp' of flat footed running. Try running bare footed some time. Without shoes we never land too much on our heels. We've come to depend on the heal padding of our modern shoes. With no shoes you wouldn't be able to land so heavily on your heal, so you strike in a more natural position. : )
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